Lifting the heaviest weights that you can carry will not put you on the path to gaining muscle. Eating enough to support your work in the gym is essential for gaining mass. Weight lifting, a nutrition plan high in protein and proper rest, will help your muscles grow consistently.
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Lift heavy weights four days per week. Train with compound exercises, which work several major muscle groups at the same time, to see the most gains. Perform exercises like push-ups, pull-ups, bench press, lunges and squats for four sets of 10 to 12 repetitions.
Eat more food. Consume frequent meals made from foods in their most natural state like vegetables, whole grains, fruits, low fat dairy and lean meats to constantly feed your muscles and increase energy. Eat at least six times per day or every three hours. If you don’t eat enough to support your workouts, your muscles will not have the nourishment to grow.
Increase your protein intake. Eat foods like fish, eggs, lean beef, legumes, soybeans and chicken. Daily protein recommendations for adults are 10 to 35 percent of daily calories, or about 50-175 grams of protein per day based on a 2000 calorie-per-day diet, according to McKinley Health Center.
Get some rest. Take at least one day off from weight lifting to allow time for your muscles to recuperate. Aim for eight hours of sleep per night. Many of the major restorative functions in the body like muscle growth, tissue repair, protein synthesis and growth hormone release occur during sleep, states Harvard Medical School.